ORTHO CARE

Please contact 098746 65041 / 7449765008

Daily Habits for Spine Health

1. Maintain good posture

Sit upright with your back supported.

Keep your feet flat on the floor when sitting.

Avoid slouching or leaning forward for long periods.

2. Lift properly

Bend your knees, not your waist.

Hold objects close to your body.

Avoid twisting your spine while lifting.

3. Stay active

Regular exercise strengthens back and core muscles.

Walking, swimming, cycling, and yoga are great for spinal health.

4. Strengthen your core

Strong abdominal and back muscles reduce pressure on the spine.

Try planks, bridges, or light resistance training.

5. Sleep right

Use a medium-firm mattress.

Sleep on your back or side, not on your stomach.

Place a pillow under your knees (back sleeping) or between your knees (side sleeping).

6. Maintain healthy weight

Excess weight puts pressure on the spine, especially lower back.

7. Stay hydrated

Spinal discs need water to stay cushioned and flexible.

8. Take breaks from sitting

Every 30–45 minutes, stand, stretch, or walk.

9. Avoid smoking & excess alcohol

Smoking reduces blood flow to spinal tissues.

Excess alcohol weakens bone and muscle health.

10. Ergonomic support

Adjust your chair, desk, and screen to eye level.

Use lumbar support when sitting long hours.

Contact us for fix your Sciatica. Contact number 098746 65041 /7449765008

Contact us 098746 65041 /7449765008

Sciatica happens when the sciatic nerve (the longest nerve in your body, running from the lower back through the hips and legs) is irritated or compressed. It usually causes pain, numbness, or tingling in the lower back, buttock, and down one leg.

Here are some ways to fix or manage sciatica (depending on severity):

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🏠 Home Remedies & Self-Care

1. Rest, but not too much – Short rest may help, but prolonged bed rest can make it worse.

2. Heat & Cold Therapy –

Ice packs (15–20 min, several times a day) in the first 48 hours reduce inflammation.

Heat (heating pad, warm bath) relaxes tight muscles after the acute stage.

3. Gentle Stretching – Yoga poses like child’s pose, cat-cow, pigeon stretch help relieve nerve pressure.

4. Good Posture – Avoid slouching; keep your back straight when sitting/standing.

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🏋️ Exercise & Physiotherapy

Strengthen core & back muscles (planks, pelvic tilts, bird-dog exercise).

Stretch hamstrings & piriformis (tightness here often irritates the sciatic nerve).

Low-impact activity (walking, swimming, stationary cycling) keeps blood flow and healing going.

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